Workout Plans - strength & cardio combined

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clayhundley Pre Competition Work Out - Day 1 Week 1
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by clayhundley
The routine below shows you how my periodized pre-contest bodybuilding training routine looks like at 10 weeks out from a bodybuilding show.

Growth Phase Routine (Weeks 1-5; Started 10 weeks prior to the show)
For my pre-contest training I like to split the body up in 5 days as this allows me to add more exercises for each body part and thus attack it from all angles. During this phase, I just train from Monday to Friday for 5 weeks. The purpose of this phase is at the very least to retain every single bit of muscle as one loses body fat so the routine is lower in volume, uses heavier weights and has longer rests in between sets.

Notes:

•This routine uses modified supersets. Each pair of exercises represented by the same letter is a modified superset. In this type of superset, perform the first exercise (for example, A-1), rest 90 seconds, perform the second exercise (for example, A-2), rest 90 seconds, and then go back to exercise A-1. Continue this pattern until all sets
mdehart first attempt
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by mdehart
LMay Beginning
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by LMay
bigal14 small and strong
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by bigal14
arms and legs
lpwei11 Workout 1
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by lpwei11
Juicer Workout1
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by Juicer
Joe357 Joe's Workout
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by Joe357
Joe H Starter Workout
Eugene7 Gene's W/O
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by Eugene7
Slim Down Now
RoccoMalandrino week one
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by RoccoMalandrino
jcz6 jcz
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by jcz6
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  • Today I posted by grgmck1953
    Today I tried to do leg press, calf and leg curl exercises and I got lightheaded and my BP was 173/116. That can't be good. That's all I need is to die at Fitness 19. But so what, no one would give a fuck if I live or die.

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